Lets discuss it here.
Lets get the worm. Early bird shit
Today I remembered way too late in the day that I actually had work in the afternoon, so I just did a half-assed full body thingChinups, 3 x failure (6-5-4 reps)Dips, 3 x failure (around 13 reps)Lateral Raises 2 x failure (8kg dbs, around 15 to 18 reps)and then finished off with a 10 minutes, EMOM kb swing. 14 kg x 15 reps
>>76791945Good shit dude which one was your new record?
I feel like I got tendinitis in my left elbow for almost 6 weeks now.Been using icey hot and taking ibuprofen recently.Light weight and machinesHow fucking pathetic am I?
>>76792018You're still showing up even though you have a good excuse not to. Dont be so damn hard on yourself
>>76792010Chinups, 6 reps on the first set was my best so farIt's honestly disheartening how little (almost 0) I'm progressing in stuff like chinups, pushups, dips, pull-ups... I know I'm in a caloric deficit so just maintaining should be fine, but I really want to be able to do more! Oh well
>>76791848Today was cable row 1x8lat pulldown 1x8back extension 2x8glute kickback 2x8leg curl machine 2x8rear delt fly 2x8Machine row 1x8curl 1x8hammer curl 1x8Ez bar curl 1x8PR'd on everything except the curls and rear delt fly they were pretty fried before I got around to them.
>>76791848Rest day, tomorrow cardio. I've powershat myself into fatigue.
>>76792550Give it time, zoom out to the big picture. Keep your chin-up. Get it!>>76792566Fucking based>>76792572Hahaha shit happens
Flat bench: 3x3 @ 260lb then 210lbx11Pull ups: 4x8-10OHP: Went for 3x5 @140lbs, didn't hit target reps on last 2 setsChest supported DB rows: 3x12-15Seated Bicep Curl: 3x12Lateral DB raises: 4x10-12Cardio: Brisk walk for 1 mile
>Preacher Curl Machine75x595x5>Hammer Curls25x545x6>Ab Crunch Machine130x5190x7>Wrist Curls35x552.5x7>Machine Overhead Press70x5120x7>Rear Delt Fly120x5168x4>SLDL190x5250x6
oops made a duplicate thread
>>76793630Well done ULULU bro>>76793591Very strong>>76793546Absolutely based lifter
2 miles on treadmill @ 6:00 paceweighted chinupsclose grip pulldownsmilitary presscable crossoversface pullssome hanging leg raises and a set of barbell curls in the squat rack on my way out
Today lift
5 am club again>>76794284Lets fuggin go dude nice work>>76794538Keep it up! Nice rest times too.
75 kg squat70 kg bench60 kg barbell row5x5
>>76791848Squat:255 lbs 5x5OHP105 lbs 3x6115 lbs 2x5Chest supported T-bar row115 lbs 3x8125 lbs 2x5Back extensions bodyweight+60 lbs 3x10+70 lbs 8 reps (failure) Seated chest fly205 lbs x 12, x 8, x 8 (failure) 190 lbs x 5 (failure) Crunch machine 80 lbs x 12 reps, 10 reps, 8 reps (failure) Dumbbell tricep extensions 40 lbs each hand x 12, x 10, x 10, x 9 (failure) Lying dumbbell curl35 lbs each hand, x 10, x 8, x 8, x 6 (failure)
>>76795162Saved image thanks. Good work very strong. Ive never tried 5x5>>76795171Hell of a good workout Must be pumped
>>76791848bench press 75kg 5x5incline dumbbell press 3x10lying fly 3x10tricep rope pulldown 3x10skullcrusher 3x10tricep extension 3x10
>>76795664Why are you hitting the same 2 muscles on 6 different exercises?
>>76791848you can row 200lbs but can only do 150lbs on pec deck????
>>76795698They hit different parts of the chest and tricep. Idk getting nice gains so far, and it's easier to remember what to do each day.
>>76795731Upper/lower chest is a meme and you're hitting 2 heads on presses already.
This was yesterdayFlat bench 230 2x6, 3x5 at 2053 sets of chest supported rows to failure with 225, 12, 10, 8Dumbbell bench, 75 pounds 11, 10, 8Barbell curls, 60 pounds, 13, 13, 10Lateral raise machine, 3 sets of 12-15, hammer curls 35 pounds, and seated tricep dip machine, 15, 14, 13, about 3/4ths of the way up the stack
For me? It was strict standing overhead press.>115lbs for 8 sets of 8-10>final drop set 115lbs to 95lbs to 75lbs to just the bar behind my neck, all sets to failure in this final set
>>76795705I can row 245 for reps without issue. But yes my pecs are weaker than my back>>76795664LFG disregard haters>>76795941You're a strong guy good job>>76795959Very respectful looking dog i would pet. That is a wild workout good on you
>>76795924Wrong, you can feel the different chest pecs by: cross-over flies, bench press and ohp, they work the full chest system. You can even feel your chest activate different with pullovers and deadlifts because of the posture shift.
Day 1 of the ULU LU split
>page 9does no one lift?
today i will>bench 2x5>incline db press 2x10>preacher curl 2x10>incline db curl 2x10might finish with some forearm work and abs
>>76791848100 snatches of a featherweight 7kg kettlebell, plus some 12kg and 16kg for variety.it's so light it shouldn't matter at all, but instead it's 100bpm on tap and feels great. I've been doing a pair of sets all day on top of the 100, just for the activity and to train form.When done well it's like I'm a wizard using telekinesis to levitate an orb up to my hand, and when it fails it turns into an awkward overhead press or a forearm bone strengthening stimulus (it smacks into my wrist).according to Kenneth Jay this is effective aerobics, only at these very light weights.+ narrow grip pullups, progressing towards one-arm pullups instead of continuing with ringstrongfit's minimally-cheated one-arms. I kept coming out of sets with the feeling that I'd cheated too much, and tore up my hands trying to counter that.
incline barbell125lb x7,x4ez bar skull-crushers 50lbs x12dumbell flys 20-25lbs x24, x24
BACK / SHOULDERS >Pullups2x7 (20kg weight belt)1x6 (20kg weight belt)>Iso low row3x8 70kg>T-bar row2x7 70 kg1x6 70kg / 1x3 60kg (drop set)>Behind back cable lat raise2x5 18.1 kg1x4 18.1 kg>Rear delt fly machine2x8 35 kg2x6 40 kg>Barbell shrugs1x4 110 kg / 1x8 100 kg (drop set)1x11 100 kg2x10 100 kg1x6 100 kg Weaker on my lat raise and shrugs :((
some skull crushers. they always hurt my shoulder though so im gonna switch them for something else.
>>76794538Rest. Not decide to reply to day but I need to keep this thread alive
Was running slightly behind this morning so no Isolated calf work today. Still got it in, 5 am club LFG>>76798357Enjoy your rest!
>>76797460Hahahaha you know me well>>76796392Nice one dude, cable lateral raises sounds great. Do you start the cable from the floor?>>76797475Howd it go>>76797519Kettlebell work is awesome! And great write up. I enjoyed reading that. Thank you wizard man>>7679764724 reps dayyyyyyyyyum. Well done!
>>76797811Saved image thanks again. Nice work dont be hard on yourself. >>76797823Find the core of the issue and get physio for it. Your future self will thank you
WHOS LIFTING THIS MORNING
>>76791848wtf kind of scam seated row are you using where u can do 200lbs x 10 on it but you failed 8 reps on a 160lbs pulldown?Sounds like ur seated row is using some kind of bullshit where it allows u to move more weight than u should beBecause your lat pulldown should be tremendously higher than your seated rowTo give you an example I do pulldowns with 220lbs for 8 and I can only do 160lbs for 8 on seat rows
>>76798603went fine, my bench didnt improve tho, most likely because im on a 1000kcal deficit cut. once i finish the cut ill start really grinding for 100kg/225lbs bench. right now i can only 75kgx5. when i was heavier i could 10 reps
